10 Dumbbell Workouts For Arms That Will Explode Your Biceps & Triceps

Having stronger arms is not just about looking good, it helps with daily tasks like lifting, carrying, and pushing. 

It doesn’t matter if you’re at the gym or working out at home, dumbbell workouts for arms are one of the best ways to build muscle and gain strength. 

How about we go over the best dumbbell arm exercises to help you get bigger biceps and triceps while also toning your upper body?

Why Should You Do Dumbbell Workouts for Arms?

Dumbbells allow you to target biceps, triceps, and shoulders with better control and range of motion. Unlike machines, they help build stability and improve muscle coordination. 

These arm workouts with dumbbells can be done by beginners and advanced lifters alike, making them a great choice for anyone looking to get stronger.

Dumbbell Exercises for Bigger Arms

Here’s a list of the best arm workouts for strength you can do at home: 

1. Bicep Curls

Bicep curls are the go-to exercise for building bigger biceps and adding definition to your arms.

Benefits:

A regular biceps and triceps dumbbell workout should include bicep curls because they focus on the front of your arms, helping you lift heavier objects and improving grip strength.

How to Do It:

1. Stand straight with a dumbbell in each hand, palms facing forward.
2. Keep your elbows close to your torso and curl the weights up toward your shoulders.
3. Squeeze your biceps at the top, then slowly lower the dumbbells back to the starting position.
4. Repeat for 8-12 reps.

2. Incline Tricep Extensions

This movement targets the back of your arms and is a key part of any best dumbbell arm exercises routine.

Benefits:

Triceps make up most of your upper arm size. This exercise helps in achieving bigger arms while improving arm flexibility.

How to Do It:

1. Set a bench to a 45-degree incline and hold a dumbbell in each hand.
2. Lift the dumbbells overhead, keeping your arms extended.
3. Slowly lower the dumbbells behind your head by bending your elbows.
4. Extend your arms back to the starting position.
5. Do 8-12 reps.

3. Strict Press

A full upper body dumbbell exercise, the strict press strengthens your shoulders and arms simultaneously.

Benefits:

It enhances shoulder stability, increases arm strength, and improves posture.

How to Do It:

1. Hold a dumbbell in each hand at shoulder height, palms facing inwards.
2. Press the dumbbells straight up over your head.
3. Slowly lower them back down.
4. Repeat for 8-12 reps.

4. Hammer Curls

Hammer curls work the brachialis muscle, which helps give your arms a thicker look.

Benefits:

They help increase arm size while also improving grip and forearm strength.

How to Do It:

1. Hold dumbbells with palms facing your torso.
2. Curl the weights up to your shoulders while keeping your elbows tucked.
3. Squeeze at the top and slowly return to the starting position.
4. Perform 10-20 reps.

5. Overhead Tricep Extension

A great dumbbell arm routine at home, this move isolates the triceps for better muscle growth.

Benefits:

Helps tone the back of your arms while increasing arm endurance.

How to Do It:

1. Hold one dumbbell with both hands overhead.
2. Bend your elbows and lower the dumbbell behind your head.
3. Extend your arms back to the top position.
4. Perform 10-15 reps.

6. Zottman Curls

A combination of regular and reverse curls, this is one of the most effective dumbbell exercises for toning your arms.

Benefits:

It strengthens both the biceps and forearms, making your arms look more defined.

How to Do It:

1. Perform a regular bicep curl.
2. At the top, rotate your wrists so your palms face down.
3. Lower the dumbbells in this position.
4. Do 10-12 reps.

7. Dumbbell Bench Press

A great dumbbell workout plan for stronger arms, this move also strengthens the chest.

Benefits:

Improves upper body strength and enhances pushing power.

How to Do It:

1. Lie on a bench with dumbbells over your chest, arms extended.
2. Lower the dumbbells to your chest.
3. Push them back up to the starting position.
4. Do 8-12 reps.

8. Bent Over Row

This exercise works your biceps, back, and shoulders, making it a key part of best dumbbell exercises for bigger biceps and triceps routines.

Benefits:

Enhances pulling strength and helps improve posture.

How to Do It:

1. Bend at your hips and let the dumbbells hang.
2. Row them up to your sides while squeezing your shoulder blades.
3. Lower them back down.
4. Do 10-15 reps.

9. Push Press

This explosive movement helps with how to build arm muscles with dumbbells at home quickly.

Benefits:

Builds power and endurance in your shoulders and arms.

How to Do It:

1. Hold dumbbells at your shoulders.
2. Dip your knees slightly and press the dumbbells overhead.
3. Lower them back down.
4. Perform 8-12 reps.

10. Lateral Raises

This is a must-do for toned arms dumbbell workout routines, as it targets your shoulders.

Benefits:

Helps define the shoulders while also improving arm mobility.

How to Do It:

1. Hold dumbbells at your sides with a slight bend in your elbows.
2. Raise them out to your sides until they reach shoulder height.
3. Slowly lower them back down.
4. Do 10-15 reps.

Final Thoughts

By including these best dumbbell arm exercises in your routine, you’ll develop stronger, more defined arms while improving your overall fitness. 

Start with light weights, focus on good form, and increase the weight as you get stronger.